Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Push up Progression (Week 3 Day 1)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Pull-ups
10 Cleans 135 / 95
20 Double Unders
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
10 Pull-ups
10 Kettle Bell Swings
20 Jump ropes (singles)
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
Lateral Toe Touches
Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs